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KEEP OUT OF REACH OF CHILDREN. Always consult with a professional healthcare practitioner/qualified physician before taking this product if you are pregnant or a lactating mother, under 18 years of age and/or undergoing a treatment for any known medical condition.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease*.

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Creatine Intake Guide

WHAT IS CREATINE?

Creatine is a nitrogenous organic acid found in vertebrate animal tissues. It usually occurs as phosphocreatine in muscle tissue. It is also excreted in the urine in the form of CREATININE. Formation of creatine in human body occurs primarily inside the liver and in the kideny from amino acids. It reaches the muscles through by the blood circulation. Out of the total amount of Creatine in the human body, approximately 95% is located in the skeletal muscle. It is directly produced in the human body and animals from glycine, L-arginine, and L-methionine. The primary source of Creatine is meat. Approximately half amount of the stored Creatine that is 1 g/day comes from meat. Because vegetables do not contain Creatine, vegetarians face lower levels of muscle Creatine. However, use of Creatine supplements help in maintaining the level of creatine in vegetarians and people with low levels of creatine.

SYNTHESIS OR PRODUCTION

Production of Creatine takes place in the liver, kidneys and pancreas from amino acids namely arginine, glycine, and methionine, and also present in food. Creatine exists in equilibrium with phosphocreatine in the skeletal muscle which acts as a a source of ATP (Adenosine and Three Phosphate). ATP is the source of energy for many metabolic processes. Creatine is mostly used by athletes both, to increase their performance in high-intensity physical workout and to increase muscle mass.

HOW DOES IT WORK?

95% of Creatine is stored in the skeletal muscle. Creatine Monohydrate (CrM) accepts a high energy phosphate from oxidative phosphorylation and creates phosphoCreatine called PC. This phosphoCreatine is used by the skeletal muscles to generate ATP. ATP breaks down into ADP and produces the energy required by the muscles involved in short term and high intensity exercise (5–15 seconds). Since, it is not possible to store ATP within the muscles in excessive amount and it is used rapidly during exhaustive workout, the availability of PhosphoCreatine (PC) becomes very important in the muscles for energy production.

BENEFITS OF CREATINE

Improved athletic performance: Creatine increases the energy, metabolism and stamina. Athletes prefer to take Creatine as it helps in improving their performance, increase the fitness level and also helps in maintaining the increased fitness level.

Increased stamina: Creatine provides strength to the body and enhances its capacity to perform high intensity exercise, thus fecilitating the blood circulation to the heart. This way the body can carry out any kind of workout.

Improves the nervous system: Creatine increases the survival rate of nerve cells and helps in the development of neurons.

Fights Diabetes: Besides all the good effects, Creatine also helps in improving the glucose tolerance capacity of a human body. Thus helping the body to fight against diabetes.

Lessens Sarcopenia: Sarcopenia is an age related muscle loss problem. It is the degenerative loss of muscle mass, muscle quality,muscle strength, growth hormones, insulin hormones, and testosterone. Creatine helps in reducing the loss of muscle mass.

DOSAGE

During the loading phase, take only 20g of Creatine monohydrate in a day (5g four times a day). Divide all four dosage equally and take one of them immediately after workout.

After five days, for maintenance stage, lower the consumption making it 10g per day divided into two sessions. Again, take one dose just after the workout.

The higher dose supplementation of 20g per day before a lower dose supplementation of 10g per day helps in maintaining full levels of Creatine withing the body. Generally, there is no fixed time to take Creatine. Creatine can also be mixed with fruit juice, water or or other supplements like whey protein. Howevere, it is advised to consume freshly prepared Creatine Monohydrate (CrM). Do not store it. It is also recommended that the Creatine cycle be on 8 weeks on and then next 4 weeks should be off.

Precautions and Warnings

Taking more supplements does not mean it is going to work better. Excess amount of Creatine is excreted by the body, once the ATP pool is full. Always keep the body hydrated as Creatine draws water from the body into muscle cells.

Refer to the following pecautions before taking it.

Not suitable for pregnant ladies or lactating mother.

If suffering from Kidney problems or diabetes, do not take Creatine supplement.

Supplements should always taken under the guidance of a doctor or qualified health counselor.

Keep the body hydrated while taking creatine.

There are some negative effects of Creatine that includes muscle cramp, weight gain, muscle strains and pulls, diarrhea, stomach upset, liver dysfunction, high blood pressure and kidney damage along with irregular heartbeat in some people.

Consumption of alcohol should be avoided while taking Creatine supplemement. Alcohol increases the side effects while reducing the benefits.

Creatine consumption increases amount of water retention and ensuing weight gain. Thus, to stop gaining unnecessary weight, it is necessary to exercise hard.

Creatine consumption is not recommended for people under the age of 18.

Athletes who consume Creatine suggest to break up the dose into 2 stages. The first stage is called the ‘loading stage’ and the second stage is called ‘maintenance stage’. Dextrose is also consumed along with creatine.

If any irregularities or side effects are noticed, immediately stop the use of this supplement and consult a doctor.

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